From barre class to boot camp, planks are everywhere-and that's because nothing beats them for strengthening your core, says trainer Kira Stokes, creator of the Stoked Method, a high-intensity training system. "The core muscles [including abs, back, and glutes] power all of your body's movement," Stokes says. "Firming them up will improve your performance, prevent injury, and make daily activity feel easier." Not to mention cinch your waist. (Jumpstart flatter abs by knowing the best and worst foods for them.)

But a static plank doesn't rank high on the calorie-burning scale, so for this HIIT quickie, Stokes cooked up moving versions that let you burn while you firm and added some plyometric bursts to fire things up even more. Your mission through each of the three mini circuits: "Keep moving so your heart rate stays up and you rev your metabolism," she says.

And make sure your planks are on point: First, your hands or forearms should be directly below your shoulders. Roll your shoulders back, draw your navel in toward your spine, squeeze your glutes (so much so that your butt looks flat), and tuck your pelvis so it's in line with your hips, says Stokes. "This protects your spine and helps you better engage the glutes so you firm your backside as well as your abs," she explains. Finally, engage your quads and push through your heels to lengthen your calves. Got your form in check? Good- you're ready to (re)meet the plank. (Love what Kira's served up? Next, check out the 30-day plank challenge she created just for Shape.)

You'll need: a mat is optional.

How it works: Do each of the three circuits twice before moving onto the next one.

Moving Panther Plank

B. Simultaneously walk right hand and left foot forward 2 inches, then left hand and right foot. Continue for three steps.

C. Return to start. Lift right hand and left foot off floor, touching right hand to left knee. Switch sides; repeat sequence. Repeat.

D. Next, simultaneously step right hand and left foot backward 2 inches, then left hand and right foot. Continue for three steps.

E. Return to start. Bend elbows so they point in slightly toward ribs to lower torso a few inches, then press back up. Repeat.

F. Repeat this entire sequence as many times as you can for 1 minute.

Scale Down: From tabletop position (with knees raised), lift right hand and left foot off floor 2 inches. Hold for 3 to 5 seconds. Switch sides, lifting left hand and right foot. Hold for 3 to 5 seconds. Continue alternating for 1 minute.

Forearm Plank Alternation Hip Dip/Walk-Ups

A. Start on floor in plank on forearms. Drop right hip to right, then left hip to left. Repeat twice.

B. Walk feet toward hands, shifting hips back and up into downward dog position. Walk feet back to plank.

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